What Plant Proteins Are Whole30 Approved?

October 19, 2025 •

2 min read

According to Whole30, for those on a Whole30 program who wish to avoid animal products, there is a specific Plant-Based version of the diet. This guide answers the critical question: what plant proteins are Whole30 approved? for the plant-based version.

Quick Summary

The Plant-Based Whole30 diet permits minimally processed soy like tofu and tempeh, legumes, nuts, seeds, and unsweetened protein powders, unlike the original program which strictly excludes these food groups.

Key Points

Two Whole30 Tracks: There are two distinct Whole30 programs; the Original bans all legumes and soy, while the Plant-Based version allows them.
Legumes are Approved (Plant-Based Only): Beans, lentils, and peas are key protein sources in the Plant-Based Whole30, unlike the original program.
Minimally Processed Soy is Okay: Tofu, tempeh, edamame, and other whole soy products are permitted, but highly processed soy ingredients are not.
Nuts and Seeds are Compatible: Most nuts and seeds are approved, along with their butters, provided they contain no added sugar or unapproved oils. Peanuts remain banned.
Check Protein Powders Carefully: Only unsweetened protein powders made from compliant sources like pea or hemp are allowed, so reading labels is crucial.
Focus on Whole Foods: Both programs prioritize whole, unprocessed ingredients, meaning compliant plant proteins should be as minimally processed as possible.
Read Labels to Avoid Additives: Look out for hidden sugars and forbidden additives like carrageenan and sulfites in all packaged foods.

For anyone exploring a plant-based or vegetarian lifestyle, understanding dietary guidelines can be complex. When you introduce a program with specific rules, like the Whole30, the complexity can increase. It is important to know that the Whole30 program offers two distinct tracks: the Original Whole30 and the Plant-Based Whole30. For followers of the original program, all legumes, including beans, lentils, and soy, are eliminated. However, the Plant-Based Whole30 is specifically designed for vegans and vegetarians and permits a variety of plant-based protein sources.

To successfully navigate the Plant-Based Whole30, it is crucial to understand what plant proteins are included. The program emphasizes whole, minimally processed foods, and the approved plant protein list reflects this philosophy.

Approved Plant Protein Sources on Plant-Based Whole30

Unlike the original program, the Plant-Based Whole30 includes several key plant protein categories.

Legumes, Beans, and Lentils

Beans and lentils are permitted and include options like black beans, kidney beans, white beans, chickpeas, and various lentils. Peas, including green peas, snow peas, sugar snap peas, and split peas, are also allowed despite being botanically legumes.

Whole and Minimally Processed Soy

Certain soy products are approved as a complete protein source. This includes tofu, tempeh (ensure no added grains), edamame, miso, natto, and baked (not fried) soy nuts. Highly processed soy ingredients like soy protein isolate and concentrate are not allowed.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats and protein. Compatible nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, pecans, pistachios, and walnuts. Approved seeds are chia, flax, hemp, pumpkin, sesame, and sunflower seeds. Nut and seed butters are allowed if they have compliant ingredients, meaning no added sugar or unapproved oils. Peanuts and peanut butter are not allowed as they are legumes.

Unsweetened Protein Powders and Alternatives

Unsweetened protein powders made from approved plant sources such as pea, hemp, pumpkin, or chia are permissible. It is important to choose Whole30-approved brands and check labels for off-plan ingredients. Some minimally processed plant-based meat alternatives from Whole30 Approved partners are also allowed.

Comparing Plant Protein Sources: Original vs. Plant-Based Whole30


Plant Protein Source	Original Whole30 Program	Plant-Based Whole30 Program
Legumes (Beans, Lentils, Chickpeas)	No (except for green beans, snow peas, sugar snap peas)	Yes
Whole/Minimally Processed Soy (Tofu, Tempeh, Edamame)	No	Yes
Highly Processed Soy (Isolates, Concentrates)	No	No
Peanuts	No	No
Nuts & Seeds	Yes (all except peanuts)	Yes (all except peanuts)
Unsweetened Protein Powders (Pea, Hemp)	No	Yes

Conclusion

The Plant-Based Whole30 allows individuals following a vegetarian or vegan lifestyle to participate in the program. Key differences from the original program include the allowance of legumes and minimally processed soy, in addition to nuts, seeds, and unsweetened protein powders. It is essential to carefully read labels to avoid prohibited additives, highly processed soy, and added sugars. By focusing on these approved plant proteins, participants can meet their nutritional needs while adhering to the program guidelines. For complete rules and resources, the official Plant-Based Whole30 website is a valuable resource.

Frequently Asked Questions

Yes, you can have whole and minimally processed forms of soy like tofu, tempeh, and edamame if you are following the Plant-Based Whole30 program. These are not allowed on the Original Whole30.

Beans are allowed on the Plant-Based Whole30, which includes black beans, kidney beans, chickpeas, and lentils. They are, however, restricted on the Original Whole30 program.

Peanuts are legumes, so they are not allowed on either the Original or the Plant-Based Whole30 program. The same applies to peanut butter.

Only unsweetened protein powders derived from approved plant sources, such as pea, hemp, pumpkin, or chia, are compatible with the Plant-Based Whole30. Always check labels to ensure no off-plan ingredients are included.

Yes, seeds such as chia, flax, hemp, pumpkin, and sunflower seeds are all compatible with the Plant-Based Whole30, as long as they are unsweetened and not roasted in unapproved oils.

No, highly processed forms of soy, including soy protein isolate, soy protein concentrate, and textured soy protein, are not compatible with the Plant-Based Whole30.

While nuts and seeds provide protein, they are typically considered a secondary protein source to complement the primary sources like legumes and whole soy. A variety of protein sources is recommended.